What you want to do as far as lifting whitegs is toning lifting a set amount of weight for a certain amount of reps ; then resting; then repeating the same amount of reps ; resting again; then repeating the reps and then moving on to another body part.(I am not endorsing any of the products in the link below; this is just to give you an idea on what type of exercises to do and what they should accomplish for you.)Nutrition is also a good tool to use to help the exercises acheive the ultimate results.